F3 New Orleans

Tag: Jingle Vader

  • Skinny Legs and All – from Sandbar

    YHC needs the regular leg day, in my lifelong pursuit of a buckeightyfive.
    Quick Disclaimer followed by a slow mosey up to the clubhouse, around the parking lot, over to the bandstand to scare the ducks, and then up and over the stand. Many pax modified the up and over.

    Warm up with SSH IC, Grass Grabbers and Windmills.
    Mosey to the benches in the shelter. Then we did several sets, each followed by a mosey through the parking lot.
    1st Set
    -10 Left Leg Shrimp Squat OYO
    -10 Right Leg Shrimp Squat OYO
    -10 Sissy Squats OYO
    -10 Goblet squats IC with butt to bench.
    Run down to the parking circle and then run backwards.

    2nd Set
    -10 Bulgarian Splits Left Leg IC
    -10 Bulgarians Right Leg IC
    -20 Jump squats OYO
    -15 calf raises, each leg IC
    Run to the clubhouse, run backwards through the lot and back to the shelter.

    3rd Super Set
    -10 RL Lunges IC
    -10 LL Lunges IC
    -10 RL side lunges
    -10 LL side lunges
    -10 RL back lunges
    -10 LL back lunges
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    4th Set
    -10 Left Leg Glute bridges IC
    -10 Right Leg Glute bridges IC
    20 monkey humpers OYO
    Then pair up for reverse flutter kicks on the bench. One pax swims with the legs extended off the bench and the other PAX does 50 LBCs. flapjack.
    10 quad hip extensions left and right leg IC.
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    5th Set
    -10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups, Adding a hop to the top of each IC exercise. Then Angie’s List took us out with LBCs

    Back to the flag. Count-off, Name-o-rama, Announcements and Intentions. My sons (13 and 15) enjoy participating in F3 from time to time and I thank God for all of the pax that set such a fine examples for my sons of how to be a man in the world – for their families, in various careers, and as leaders in their communities.

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • 10 Years and 1 Day Later – from Reluctant Yankee

    Re-enactment of the first ever official F3 Nola workout

    The Thang:

    Gandalf’s Q (played by Hawgcycle)

    Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
    Circle of Pain (COP):
    Side-Straddle Hops in cadence x15
    Merkins in cadence x12
    Imperial Walkers in cadence x15
    Mountain Climbers in cadence x20
    Slow Squats in cadence x10
    Wide-Arm Merkins in cadence x10
    Diamond Merkins in cadence x10
    Mosey to bridge
    11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
    Plank-O-Rama: Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Mission Impossible (10 count from Fracsac)

    Reluctant Yankee’s Q (Played by Triple Shift)

    Mosey back to track
    6 Minutes of Mary:
    LBCs in cadence x10
    Hello Dollys in cadence x10
    High Dollys (Rosalitas) in cadence x10
    Bicycles (Freddy Mercury) in cadence x10
    Dying Cockroach in cadence x10
    Flutter Kicks in cadence
    Quick mosey one full lap around the track

    Chong Li’s Q (Played by Reluctant Yankee)

    Loooooong mosey to picnic tables under the bridge
    Chong Li Special:
    Decline Merkins in cadence x16
    Right Leg Squat in cadence x8
    Incline Merkins in cadence x16
    Left Leg Squat in cadence x8
    Decline Merkins IC x12
    Right Leg Squat IC x6
    Incline Merkins IC x12
    Left Leg Squat IC x6
    Decline Merkins IC x8
    Right Leg Squat IC x4
    Incline Merkins IC x8
    Left Leg Squat IC x4
    Decline Merkins IC x4
    Right Leg Squat IC x2
    Incline Merkins IC x4
    Left Leg Squat IC x2
    Mosey back to the track
    Two Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
    Mosey back to shovel flag
    Circle of Trust (COT)

    NMM

    This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!

    Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so…..

    4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish

  • Classic Loop – from Tinkles

    Thanks to Manchovy for getting me on the Q schedule. Great way to start the week. Park was expectedly soggy but didn’t deter!

    Warm up:

    SSH x 30, Grass grabbers x 20, Windmills x 20, Imperial Walkers x 20

    Workout:

    Lap around the park. Indian run to bridge with break for ring of fire with Al Gore hold and burpees x 3 in rotation. Finished with shoulder taps.

    Indian run to the fountain for decline Merkins x 20, R leg power up x 20, Dips x 20, L leg power up, Bulgarian split lunge each leg x 20, incline merkin x 20.

    Jog/sprint to the grassy knoll for ab work (Russian twists, tin snips, penguins, LBTs x 20)

    Indian run to pull up bars with circuits of pull ups, plank, jump squats, big boy sit ups.

    Strong finish work burpees x 5 on each of the next 5 ‘running man’ graphics.

    COT. Blessed to be out making ourselves better! And prayers for no more tropical weather!

  • Dirty Mac with Tropicana – from Reluctant Yankee

    Today YHC had a chance to meet and greet one of guys DR from F3 Knoxville. Love the F3 network and its fun to see how this group is connected across the Nation. When we really got moving with this thing 10 years ago next month – it was a perk I didn’t even consider.

    Gathering at the park entrance – early for me – I am usually catching up kind of late. Tropicana had the chance to meet a few PAX.
    Quick disclaimer and off we went.

    Ran to Wolfpack Mtn right away. At the base we did a warmup circle of pain.
    SSH, Imp Walker Squats, Mtn Climbers, and Dying Roach x 20

    Up the stairs to 7. Started our modified DIRTY MACDEUCE.
    Lunges, Plank Jacks, Shoulder Taps, and Backwards lunges x 20
    Down the BOB MARLEY staircase – WEED smell was DANK.
    Up the regular staircase.

    Arrived at FLOOR 6 to avoid the puddles this time.
    Our man from KNOXVILLE stepped up for a COP
    We did BBQ Squats, TIE FIGHTER L/R arm cicles, SLOW 3-PT SQUATS with Toe Touch x 20, and one more that my brain can’t remember
    Tclaps to Tropicana for stepping up to teach us how they do it in Gnarly Knoxville

    Back down Bob Marley staircase and up the regular staircase.

    Arrived at FLOOR 6 again. Notice a cooler weather in the air.
    Backwards lunges, Monkey humpers, Hip Dips and Flutter kicks x 20
    another lap

    Back to FLOOR 6. Down the dank stairs up the regular stairs.
    We did 20 jump squats OYO, 20 hand release merks OYO, Nolan Ryans x 20, and Freddie Mercury x 20
    Down the regular stairs avoiding the Dank Stank stairwell.

    To the benches for Step UPs L/R, and Dips.
    Back to Flag.

    Cool crisp summer moring. Thanks for the opportunity to Q.
    You guys get me up in the AM and I appreciate you.
    Tclaps to Tropicana for joining us!

  • Resist the PSL – from Sea Man

    PSL’s are coming and only a gun show will stop them!

    Mosey around the lot to pickup late arrivals Tube Steak and Willie (of course) and to the field in front of the zoo for standard warm up and Tantric Arm Circles.

    On to the statue for the Dora
    100 Shoulder Taps 2:1
    200 Dips
    300 Inclined Mercs

    Followed it up with Lunge back pedal around the loop while partner did LBCs, LBT to the Right, LBT to the left.

    Back to the field for Jack Web’s. After much whining about 10 we finished our 10 tantric Arm Circles and on to the flag.

  • Sweaty Bells! – 7-7-2024 – from Almonaster

    Hot, Humid, Worth it!

    PAX Attended:

    – Strings
    – Subprime
    – Jingle Vader
    – Almonaster

    Warm-up.

    Stretch
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Take a lap!

    Shrugs – 50 IC
    Kettlebell Press – 20 IC
    Right Arm Press – 10 IC
    Left Arm Press – 10 IC
    Two Arm Rows – 20 IC
    Right Arm Rows – 10 IC
    Left Arm Rows – 10 IC
    Curls – 50 IC
    Triceps Extensions – 50 IC

    Take a lap!

    Kettlebell Swings – 20 OYO
    Dead Lift – 25 IC
    Deep Goblet Squats with a three second hold – 10 IC
    Right and Left Leg Lunge – 10 IC

    Take a lap!

    Man makers – 5 OYO
    Plank KettleBell Throughs – 20 IC
    Right Arm Plank Rows – 10 IC
    Left Arm Plank Rows – 10 IC

    Mary

    Helloo Dolly! With the Bell – 20 IC
    Ukrainian Douillie’s – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Sweaty Bells – 4-28-2024 – from Almonaster

    Back in the swing!

    PAX Attended:

    – Douille
    – Wild Turkey
    – Jingle Vader
    – Stork
    – King Kong
    – Bullseye
    – Willie
    – Almonaster

    Warm-up.
    Stretch
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap around the Parking Lot.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Kettlebell Deadlift – 20 IC
    Goblet squats – 20 IC
    Right arm squat thrust – 10 IC
    Left arm squat thrust – 10 IC

    Lunge to half point of stop sign and back with bell.

    2nd Set

    Overhead press – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Two arm rows – 10 IC

    Curls to stop sign and back.

    3rd Set.

    Kettle Bell pull Throughs – 20 IC
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC

    Triceps’ extension to stop sign and back.

    Mary:
    LBC’S – 20 IC
    Flutter Kicks – 20 IC
    Ukrainian Douille’s X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • Sweaty Bells – 4-28-2024 – from Almonaster

    Back in the swing!

    PAX Attended:

    – Douille
    – Wild Turkey
    – Jingle Vader
    – Stork
    – King Kong
    – Bullseye
    – Willie
    – Almonaster

    Warm-up.
    Stretch
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap around the Parking Lot.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Kettlebell Deadlift – 20 IC
    Goblet squats – 20 IC
    Right arm squat thrust – 10 IC
    Left arm squat thrust – 10 IC

    Lunge to half point of stop sign and back with bell.

    2nd Set

    Overhead press – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Two arm rows – 10 IC

    Curls to stop sign and back.

    3rd Set.

    Kettle Bell pull Throughs – 20 IC
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC

    Triceps’ extension to stop sign and back.

    Mary:
    LBC’S – 20 IC
    Flutter Kicks – 20 IC
    Ukrainian Douille’s X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!